Top 10 Foods Highest in Copper

Written by Daisy Whitbread, MScN
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Top 10 Foods Highest in Copper

Copper is an essential mineral required by the body for bone and connective tissue production, proper immune system function, and for red blood cell formation. (1)

A deficiency in copper can lead to weak bones, joint pain, vitamin b12 deficiency, iron deficiency, and anemia. (2)

Conversely, over-consumption of copper will lead to cramps, diarrhea, and vomiting in the short term, and can have neurological (mental) effects in the long term. (3)

High copper foods include seafood, mushrooms, tofu, sweet potatoes, sesame seeds, cashews, chickpeas, salmon, dark chocolate, and avocados. (4) The current daily value (% DV) for copper is 0.9mg. (5)

Below is a list of high copper foods, for more, see the extended list of copper rich foods, high copper vegetables, and high copper fruits.

List of High Copper Foods

Oysters

#1: Oysters

Copper
per 6 Oysters		Copper
per 100g		Copper
per 200 Calories
3.8mg
(419% DV)		4.4mg
(493% DV)		11.2mg
(1249% DV)
Nutrition Facts for Cooked Eastern Oysters (Wild). (Source)

More Shellfish High in Copper

-176% DV in 1 leg of Alaskan King crab.
-146% DV in 3oz of lobster
-145% DV in 20 small clams

See all fish high in copper.
Shiitake Mushrooms

#2: Shiitake Mushrooms

Copper
per Cup Cooked		Copper
per 100g		Copper
per 200 Calories
1.3mg
(144% DV)		0.9mg
(100% DV)		3.2mg
(356% DV)
Nutrition Facts for Cooked Shiitake Mushrooms. (Source)

More Mushrooms High in Copper

-87% DV in 1 cup of white button mushrooms
-52% DV in 1 cup of portobellos
-48% DV in 1 cup of cremini mushrooms

See the list of high copper vegetables.
A block of tofu

#3: Firm Tofu

Copper
per Cup		Copper
per 100g		Copper
per 200 Calories
1mg
(106% DV)		0.4mg
(42% DV)		0.5mg
(58% DV)
Nutrition Facts for Firm Tofu. (Source)

More Soy Foods High in Copper

-78% DV in 1 cup of boiled soybeans
-53% DV in 1 cup of medium firm tofu
-44% DV in a 16oz glass of soy milk

See all beans and legumes high in copper.
Sweet Potatoes

#4: Sweet Potatoes

Copper
per Cup Mashed		Copper
per 100g		Copper
per 200 Calories
0.7mg
(79% DV)		0.3mg
(31% DV)		0.6mg
(61% DV)
Nutrition Facts for Mashed Sweet Potatoes. (Source)

More Vegetables High in Copper

-40% DV in 1 cup of cooked turnip greens
-37% DV in a baked potato
-35% DV in 1 cup of cooked spinach

See the list of high copper vegetables.
Sesame Seeds

#5: Sesame Seeds

Copper
per Oz		Copper
per 100g		Copper
per 200 Calories
0.7mg
(78% DV)		2.5mg
(274% DV)		0.9mg
(97% DV)
Nutrition Facts for Sesame Seeds (Toasted). (Source)

More Seeds High in Copper

-58% DV per oz of sunflower seeds
-50% DV per oz of hemp seeds
-42% DV per oz of dried pumpkin and squash seeds

See all nuts and seeds high in copper.
Cashews

#6: Cashews (Dry Roasted)

Copper
per 1 Oz Handful		Copper
per 100g		Copper
per 200 Calories
0.6mg
(70% DV)		2.2mg
(247% DV)		0.8mg
(86% DV)
Nutrition Facts for Dry-roasted Cashews. (Source)

More Nuts High in Copper

-55% DV per oz of Brazil nuts
-50% DV per oz of walnuts
-41% DV per oz of pistachios

See all nuts and seeds high in copper.
Chickpeas

#7: Chickpeas (Garbanzo Beans)

Copper
per Cup		Copper
per 100g		Copper
per 200 Calories
0.6mg
(64% DV)		0.4mg
(39% DV)		0.4mg
(48% DV)
Nutrition Facts for Chickpeas (Garbanzo Beans) (Cooked). (Source)

More Beans High in Copper

-61% DV per cup of navy beans
-55% DV per cup of lentils
-52% DV per cup of kidney beans

See all beans and legumes high in copper.
Salmon Fillets

#8: Salmon

Copper
per 6oz Fillet		Copper
per 100g		Copper
per 200 Calories
0.5mg
(61% DV)		0.3mg
(36% DV)		0.4mg
(39% DV)
Nutrition Facts for Wild Atlantic Salmon (Cooked). (Source)

More Fish High in Copper

-31% DV per cup of sardines
-24% DV in 3oz of shrimp
-21% DV in a 6oz tuna steak

See all fish high in copper.
Thin dark chocolate squares

#9: Dark Chocolate (70-85% Cocoa)

Copper
per 1oz Square		Copper
per 100g		Copper
per 200 Calories
0.5mg
(56% DV)		1.8mg
(196% DV)		0.6mg
(66% DV)
Nutrition Facts for Dark Chocolate (70-85% Cocoa). (Source)
Half an avocado

#10: Avocados

Copper
per Avocado		Copper
per 100g		Copper
per 200 Calories
0.4mg
(42% DV)		0.2mg
(21% DV)		0.2mg
(26% DV)
Nutrition Facts for Avocados. (Source)

More Fruits High in Copper

-42% DV in 1 cup of guava
-26% DV in 1 cup of kiwifruit
-20% DV in 1 cup of chopped pineapple

See the list of high copper fruits.

See All 200 Foods High in Copper

Printable One Page Sheet

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A printable list of high copper foods including seafood, mushrooms, tofu, sweet potatoes, sesame seeds, cashews, chickpeas, salmon, dark chocolate, and avocados.

More Copper Rich Foods

FoodServingCopper
#1 Tempehper cup103% DV
(0.9mg)
#2 Coconut Milkper cup56% DV
(0.5mg)
#3 Durianper cup chopped56% DV
(0.5mg)
#4 Mamey Sapote1 cup chopped41% DV
(0.4mg)
#5 Kamut (Khorasan - Wheat)per cup40% DV
(0.4mg)
#6 Quinoaper cup39% DV
(0.4mg)
#7 Buckwheatper cup27% DV
(0.2mg)
#8 Kaleper cup fresh27% DV
(0.2mg)
#9 Radicchioper cup15% DV
(0.1mg)
#10 Medjool Datesper date10% DV
(0.1mg)

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Data Sources and References

  1. Medline Plus on Copper
  2. Copper deficiency, a new triad: anemia, leucopenia, and myeloneuropathy. J Community Hosp Intern Med Perspect. 2017 Oct; 7(4): 265–268.
  3. Health Effects of Excess Copper. National Research Council (US) Committee on Copper in Drinking Water. Washington (DC): National Academies Press (US); 2000.
  4. U.S. Agricultural Research Service Food Data Central
  5. NIH: Dietary Supplement Label Database

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